What To Know
- This suggests that the overhead press can provide some indirect stimulation to the rear delts, but it is not as effective as exercises specifically designed to target them.
- The overhead press can be used as a compound movement to build overall shoulder strength and mass, while rear delt exercises can help to enhance shoulder stability and balance.
- In summary, the overhead press does provide some indirect activation to the rear delts, but it is not the most effective exercise for targeting them.
The overhead press is a fundamental exercise that has been a staple in weightlifting programs for decades. It is a compound movement that primarily targets the anterior deltoids, triceps, and upper chest. However, there has been some debate about whether the overhead press also engages the posterior deltoids, commonly known as the rear delts. This article aims to shed light on this question and provide a comprehensive analysis of the overhead press’s role in rear delt development.
Muscle Anatomy and Overhead Press Mechanics
The deltoids are a three-part muscle group consisting of the anterior, medial, and posterior heads. The anterior deltoids are responsible for shoulder flexion and abduction, while the medial deltoids contribute to shoulder flexion and lateral rotation. The posterior deltoids are primarily responsible for shoulder extension and external rotation.
During the overhead press, the body moves through several phases:
1. Eccentric Phase: The weight is lowered from overhead to shoulder height.
2. Concentric Phase: The weight is pressed overhead until the arms are fully extended.
3. Lockout: The weight is held at the top position with the arms locked out.
Overhead Press and Rear Delt Engagement
The overhead press primarily targets the anterior deltoids during the concentric phase. However, the posterior deltoids play a role in stabilizing the shoulder joint and providing assistance during the lockout phase. This is because the posterior deltoids help to retract and extend the shoulders, which is necessary to maintain proper form and prevent the shoulders from rounding forward.
EMG Studies and Overhead Press
Electromyography (EMG) studies have been conducted to measure muscle activation during the overhead press. These studies have shown that the posterior deltoids do indeed exhibit some activation during the overhead press, although it is significantly lower than the anterior deltoid activation. This suggests that the overhead press can provide some indirect stimulation to the rear delts, but it is not as effective as exercises specifically designed to target them.
Optimal Exercises for Rear Delt Development
While the overhead press can provide some rear delt activation, it is not the most effective exercise for building them. The following exercises are more specifically designed to target the rear delts:
- Rear Delt Flyes: These can be performed with dumbbells, cables, or resistance bands.
- Face Pulls: This exercise involves pulling a cable or band towards the face while keeping the elbows out to the sides.
- Reverse Flyes: This is similar to rear delt flyes, but it is performed with the body lying face down on a bench.
Incorporating Overhead Press and Rear Delt Exercises
For a well-rounded shoulder development program, it is recommended to include both overhead presses and exercises that specifically target the rear delts. The overhead press can be used as a compound movement to build overall shoulder strength and mass, while rear delt exercises can help to enhance shoulder stability and balance.
Benefits of Strong Rear Delts
Developing strong rear delts has several benefits:
- Improved Shoulder Health: Rear delts contribute to shoulder stability and prevent imbalances that can lead to pain and injuries.
- Enhanced Posture: Strong rear delts help to pull the shoulders back and improve posture.
- Increased Athletic Performance: Rear delts are important for activities that require shoulder extension, such as swimming, tennis, and volleyball.
- Improved Aesthetics: Well-developed rear delts give the shoulders a wider, more defined appearance.
The Bottom Line: Overhead Press and Rear Delt Training
In summary, the overhead press does provide some indirect activation to the rear delts, but it is not the most effective exercise for targeting them. For optimal rear delt development, it is recommended to incorporate exercises specifically designed for this purpose. By including both overhead presses and rear delt exercises in your training program, you can build strong, balanced shoulders that support overall fitness and aesthetics.
Basics You Wanted To Know
1. Does the overhead press activate the rear delts?
Yes, the rear delts are activated to a lesser extent during the overhead press, primarily during the lockout phase.
2. Is the overhead press a good exercise for rear delt development?
No, the overhead press is not the most effective exercise for rear delt development. Exercises like rear delt flyes and face pulls are more specifically designed for this purpose.
3. How can I incorporate both overhead presses and rear delt exercises into my training program?
Include overhead presses as a compound movement for overall shoulder strength and mass building, and add rear delt exercises to target the rear delts specifically.
4. What are the benefits of strong rear delts?
Strong rear delts improve shoulder health, enhance posture, increase athletic performance, and enhance aesthetics.
5. How often should I perform rear delt exercises?
Aim to perform rear delt exercises 2-3 times per week as part of a well-rounded shoulder training program.
